Cough squad
- WARM UP
- WOD
-
Post-WOD
LINE DRILLS
- 6m. Knee Hugs
- 6m. Knuckle Drags
- 6m. Quad Walk
- 6m. Cradle Walk
- 6m. Walking Spiderman
- 6m. Side Lunge
- 6m. Skips
- 6m. Butt Kicks
- 6m. High Knees
- 6m. Side Shuffle L/R
- 6m. 1/2 Speed Runs
- 6m. 3/4 Speed Runs
- 200m Jog
AT HOME:
3 Rounds For Time:
- 200m Run + 10 Sit Ups
- 400m Run + 20 Sit Ups
- 600m Run + 30 Sit Ups
COOLDOWN
MOBILITY
- 1:00 Seated Quad Stretch
ACCESSORY
3 Rounds for Quality:
- 10 DB hip-thrust
- 0:30 Hollow Hold
- 10 Alternate Single leg Romanian DL
- 0:30 Superman Hold